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Post by mrky03 on Sept 16, 2006 15:42:45 GMT -5
Good workout Joe! Keep those numbers going up! Diets lookin good also!
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Post by masterschamp on Sept 17, 2006 7:02:47 GMT -5
Great job, Joe........stay focused!
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Post by Vikingjoe93 on Sept 18, 2006 4:15:01 GMT -5
Thanks for the encourgement guys!!
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Post by Vikingjoe93 on Sept 18, 2006 4:19:17 GMT -5
9-18-06 monday
4am
4 oatmeal pancakes
6:30am
4oz chicken breast 4oz red potatos
9:00
4oz chicken breast 4 oz red potatos
12:00
4oz chicken breast 4 oz red potatos
3pm pre-workout
2 servings of ON whey protein banana
5:30
2 servings of ON whey protein banana 5 grams of creatine multivitamin
7:30
can of albacore tuna
2176 calories 31 fat 192 carbs 274 protein
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Post by Vikingjoe93 on Sept 18, 2006 4:22:51 GMT -5
9-18-06 monday workout
lat pulldowns *12x70 *10x85 *6x120 *3x140 *1x150 4/6x165 4/6x170 4/6x160
barbell bentover rows 4/6x185 4/6x185
cable rows 4/6x160 4/6x180
shrugs 4/6x275 4/6x275 4/6x275
barbell curl 4/6x85 4/6x85 4/6x90
standing dumb bell curls 4/6x40 4/6x45
crunches decline bench 4 sets of 15
leg raises 4 sets of 15
cardio treadmill for 20 minutes then the bike for 15 minutes.
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Post by mrky03 on Sept 18, 2006 17:19:36 GMT -5
Looks good Joe, stay focused!
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Post by chanman83 on Sept 18, 2006 20:07:17 GMT -5
hey joe, some good #s there. Def using p/rr/s to the max!!!
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Post by Vikingjoe93 on Sept 19, 2006 4:20:31 GMT -5
9-18-06 tuesday
4am
4 oatmeal pancakes
6:30
4oz chicken breast 1.5 cups of mixed veggies(corn, peas, carrots, green beans)
9:00
4oz chicken breast 1.5 cups of mixed veggies(corn, peas, carrots, green beans)
12:00
hamburger patty 5oz 1.5 cups of mixed veggies
3:00
2 servings of ON whey protein banana
5:30
2 servings of ON whey protein banana 5 grams of creatine mono
8:00
8 egg whites 2 yolks
calories 2579 fat 53 carbs 230 protein 294
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Post by Vikingjoe93 on Sept 19, 2006 5:07:30 GMT -5
9-19-06 tuesday legs
squats
*12x135 *10x135 *6x185 *3x225 *1x245 4/6x275 4/6x275 4/6x255
leg presses 4/6x990 4/6x900
leg extensions 6/8x180 6/8x190
smith machine deadlifts *12x90 *10x90 *6x140 *3x180 4/6x200 4/6x220
leg curls 4/6x190 4/6x200
smith machine calf raises
*12x90 *10x90 6/8x180 6/8x180 6/8x200
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Post by Vikingjoe93 on Sept 20, 2006 4:00:41 GMT -5
9-20-06 wednesday meals
4am
4 oatmeal pancakes
6:30
7 egg whites/ 1 yolk pear
9:00
4.5 oz chicken breast 4 oz red potatos
12pm
4.5 oz chicken breast 4 oz red potatos
4:30
2 servings of ON whey protein banana 5 grams of creatine
7:30
8 egg whites/ 2 yolks
cardio bike 20 minutes
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Post by Tim Wescott on Sept 20, 2006 14:20:00 GMT -5
Good stuff Joe.....keep it going!!
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Post by mrky03 on Sept 20, 2006 18:42:58 GMT -5
Looks like you're heading in the right direction! You're diffinitely getting stronger! Its all good!
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Post by Vikingjoe93 on Sept 20, 2006 19:30:11 GMT -5
Looks like you're heading in the right direction! You're diffinitely getting stronger! Its all good! Thanks joel, i have been noticing are you a skip lacour fan. Do you have his dvd?lmk
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Post by Vikingjoe93 on Sept 21, 2006 8:42:17 GMT -5
9-21-06 thursday chest/tricep/shoulders
incline dumb bell
*12x40 *10x50 *6x70 *3x80 4/6x95 4/6x90 4/6x90
flat bench press
4/6x205 4/6x195 4/6x185
dips 4/6x(5)
pushdowns 4/6x85 4/6x100
lying french curls 4/6x50 4/6x60
seated dumb bell presses 4/6x70 4/6x70
military presses 4/6x135 4/6x135
rear lateral raises 4/6x35 4/6x35
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Post by Vikingjoe93 on Sept 21, 2006 8:44:49 GMT -5
9-21-06 thursday meals
4am 2.5 oatmeal pancakes
6:30
5oz chicken breast 4oz red potatos
9:00
7 egg whites/2yolks banana
12:30
4.5 oz chicken breast 4 oz red potatos
5:30
2 servings of ON whey protein banana multivitamin
8:00 can of albacore tuna
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Post by mrky03 on Sept 21, 2006 18:42:53 GMT -5
Awesome training Joe! Diet looks on track also!
Yeah, if I have a bodybuilding idol it would be Skip! He seems to have his training, mental approach and eating down to a tee! No I don't have his dvd, sounds like a good Christmas gift to ask for though!
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Post by Vikingjoe93 on Sept 24, 2006 17:51:12 GMT -5
9-24-06 SUNDAY MEALS
7:30
3 oatmeal pancakes
9:30
2 whole eggs 1 cup of egg whites 1 light wrap
12:00
5oz chicken breast 4.5 oz red potatos
3:00
4oz top round steak 1 cup of brown rice 4 tbsp a.1.
6:00
2 servings gnc whey protein banana 5 grams of creatine
8:30
can of albacore tuna
1916 calories 49 fat 160 carbs 207 protein
I finally stayed on my diet for a sunday!!! Didn't on saturday but this is a start
Oh yea, i'm going to do tim's carb cycling diet i eat 160 instead of 150 but i figured that was close enough.
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Post by Tim Wescott on Sept 24, 2006 21:03:06 GMT -5
Nice going Joe............weekends can be rough when it comes to dieting.
No 10 grams is not a biggie......just make sure there is a big enough difference between your low and high carb days.
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Post by Vikingjoe93 on Sept 25, 2006 4:19:42 GMT -5
9-25-06 monday
3:45 am
1.5 cups of egg white/ 1 whole egg 2 slices wheat toast
6:30
3 oatmeal pancakes
9:00
5 oz chicken breast 1 cup of broccoli 1 serving italian fat free dressing
12:00
5 oz chicken breast 1 cup of broccoli 1 serving italian fat free dressing
3:00
4 oz chicken breast
5:30 pwo
2 servings of ON WHEY protein in water banana 5 grams of creatine
8:00
can of albacore tuna
1947 calories 36 fat 109 carbs 265 protein
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Post by Vikingjoe93 on Sept 25, 2006 4:22:16 GMT -5
Nice going Joe............weekends can be rough when it comes to dieting. No 10 grams is not a biggie......just make sure there is a big enough difference between your low and high carb days. I figured the 10 grams wouldn't hurt, like today i am eating 109 grams of carbs but it still makes 50m gram difference. I was wondering tomorrow is 50 grams, should i break this up in 25 grams for breakfast and 25 grams of carbs for pwo or should i just save all my carbs for pwo?lmk
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